Cable One Arm Pulldown

Sculpt your lats and build a stronger, wider back with the Cable One Arm Pulldown. This effective exercise isolates each side for balanced development.

IntermediateBack Cable

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 2 min

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Variations of Cable One Arm Pulldown

Isolation

Cable Straight Arm Pulldown (with rope)

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Lat Pulldown Full Range Of Motion

Back · Latissimus Dorsi · Cable

Intermediate

Compound

Cable Kneeling One Arm Lat Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Isolation

Cable Straight Arm Pulldown

Back · Latissimus Dorsi · Cable

Intermediate

Description

A cable one arm pulldown is a compound pull exercise that targets the lats but also works the biceps, middle back and shoulders. The motion is performed by pulling a weight held at above head height down to chest level, while keeping the torso stationary.

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How to do Cable One Arm Pulldown

01
Setup
Position a D-handle attachment on a high-pulley cable machine, setting the pulley height to its highest point or slightly above your head when seated or kneeling.
02
Setup
Kneel or sit facing the machine, grasp the D-handle with an overhand grip, and ensure your working arm is fully extended overhead.
03
Engage your core, keep your chest up, and initiate the pull by driving your elbow down towards your hip, focusing on contracting your latissimus dorsi.
04
Continue pulling the handle down until your hand reaches approximately chest or shoulder level, squeezing your lat hard at the bottom of the movement.
05
Slowly and with control, allow the handle to return to the starting position, letting your lat fully stretch at the top before beginning the next repetition.

Tips

Focus on depressing and retracting your scapula (shoulder blade) at the start of the pull to maximize lat engagement and minimize bicep dominance.
Keep your torso stable and upright throughout the movement, avoiding any rocking or leaning that could indicate reliance on momentum rather than muscle.
Emphasize the controlled release phase, allowing the weight to slowly pull your arm back up, as this eccentric contraction is crucial for muscle growth.
Think about driving your elbow down and slightly back towards your hip, rather than just pulling with your hand, to better activate the lat muscle.

Common mistakes

Using excessive body sway: Reduce the weight and focus on keeping your torso rigid and stable to ensure the lat is doing the work, not momentum.
Shrugging the shoulder: Actively depress your shoulder throughout the movement and initiate the pull by pulling your shoulder blade down, not by shrugging up.
Not achieving full range of motion: Allow your arm to fully extend overhead at the top to get a complete stretch in the lat, then pull down until your elbow is alongside your torso for a full contraction.

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Questions

What muscles does Cable One Arm Pulldown work?

Cable One Arm Pulldown primarily targets Latissimus Dorsi. Secondary muscles include Deltoid Posterior, Teres Major, Triceps Brachii.

Is Cable One Arm Pulldown good for beginners?

Cable One Arm Pulldown is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Cable One Arm Pulldown?

You need Cable to perform Cable One Arm Pulldown. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Cable One Arm Pulldown?

Focus on depressing and retracting your scapula (shoulder blade) at the start of the pull to maximize lat engagement and minimize bicep dominance. Keep your torso stable and upright throughout the movement, avoiding any rocking or leaning that could indicate reliance on momentum rather than muscle. Emphasize the controlled release phase, allowing the weight to slowly pull your arm back up, as this eccentric contraction is crucial for muscle growth. Think about driving your elbow down and slightly back towards your hip, rather than just pulling with your hand, to better activate the lat muscle.

What are common mistakes when doing Cable One Arm Pulldown?

Using excessive body sway: Reduce the weight and focus on keeping your torso rigid and stable to ensure the lat is doing the work, not momentum. Shrugging the shoulder: Actively depress your shoulder throughout the movement and initiate the pull by pulling your shoulder blade down, not by shrugging up. Not achieving full range of motion: Allow your arm to fully extend overhead at the top to get a complete stretch in the lat, then pull down until your elbow is alongside your torso for a full contraction.